Posts by admin-1

    Wrist wraps/tape Knee sleeves Grips Lifters/belt – optional   Strength Development Back Squats   10 Minute EMOM   4-4-4-4-3-3-3-3-2-2   Focus: ·  Engaged braced core, good back position ·  Good elbow position ·  Depth in squat – drive out of the bottom   WOD   For Time: 20-minute CAP   ·   3 Rounds…

    Tape/Wrist wraps running shoes Knee sleeves Skipping rope   Strength Development Dumbbell Bench Press 10 – 8 – 6 – 4 – 2 5 Sets @ 2 minutes/set   Focus: ·   Good arm position ·   Engaged braced core, good chest position. ·    Drive to full lockout – full range of motion   WOD…

    Tape for hands/grips Knee Sleeves (Libby – for your HS holds) Grips   Gym Technique Drills 12-minutes   ·    Hollow/Arches – rings ·    Ring transitions ·    Hips to Rings ·    Handstand development   Focus: ·  Engaged Core, scap/lats. ·  Active shoulders   WOD   24-minute AMRAP   ·      12/10 Calories ·      9 Dumbbell…

    Wrist wraps/tape Lifters Knee Sleeves     Mobility   ·  Shoulders ·  Core ·  Hips   Technique: ·  Deadlift ·  Thruster ·  Overhead Squat   Memorial WOD   Liam Serfontein (4yrs)   Passed away 16/05/2018 from Refractory Epilepsy   “The Fit”   For Time: 25-minute CAP (RX 50/35 Kg)   43 Barbell Complexes…

SUNDAY     Practice Sessions    

      Wrist wraps/tape Running Shoes Knee Sleeves/lifting belt. Grips Skipping rope   WOD   “Boobs”   32 Minute AMRAP with a Partner:   ·      2 Back Squats (85% 1RM) ·      6 Burpee Box Jump-overs (RX 30”/24”) ·      13 Handstand Push-ups or Box Piked Push-ups ·      18 Double unders (Each)   Break up the…

    Knee sleeves Wrist wraps/tape Grips       Mobility   ·  Shoulders ·  Core ·  Hips   Technique: ·  Power cleans. ·  Machine technique   Partner WOD   Every 10 minutes X 3 Rounds   ·       800-meter Run ·       40 Power Cleans (RX 40/30 Kg) ·       Max Calories   Score is Max Calories…

    Wrist wraps/tape Knee sleeves Grips Lifters/belt – optional   Strength Development Curtis-P Complex   10 Minute EMOM 1 Complex/minute   Focus: ·  Engaged braced core, good back position. ·  Good elbow position ·  Braced through the lunges. ·  Strong dip and drive for the overhead   WOD   For Time 15-minute CAP  …

    Tape/Wrist wraps running shoes Knee sleeves     Rope Climbing Technique 10 Minutes   ·  Arm positioning ·  Feet locking ·  Bites ·  Descending   Focus: ·    Shoulders ·    Glutes ·    Core   WOD   30-minute EMOM   ·    1st Min: 1/2 Rope Climbs and 10-15 Wallballs ·    2nd Min: Rest   Some…

    Tape for hands/grips Knee Sleeves (Libby – for your HS holds) Lifters/belt – optional   Lifting Technique Drills 9-minute EMOM   ·    1st min: Back racked snatch grip push press ·    2nd min: Snatch Balance ·    3rd min: Overhead squats   Focus: ·  Engaged Core, scap/lats. ·  Strong lockout ·  Fast drop under…